Power Endurance - SAt, May 16th, 2009

for time;
21 SDLHP - 135#/95#
Run 800 m
50 ring dips
Run 800 m
21 SDLHP - 135#/95#

post time to comments
bar must reach chin level WHEN hips are fully extended on every SDLHP
you cannot dip chin downwards or "reach" with chin to finish reps
bar cannot be dropped from chin level, you must have hands on bar from top to bottom
biceps to rings on dips; you must start each dip from full arm extension and finish each rep with full arm extension before next rep or fractioning

post wod fuel - male:
above 12% - 35g prot/20g carb
8-12% - 35g prot/40g carb
below 8% - 35g prot/60g carb

post wod fuel - female:
above 16% - 25 g prot/20 g carb
12-14% - 25 g prot/30 g carb
below 12% - 25 g prot/40 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone

31 comments:

PTS said...

2 hours of intense basketball yesterday means im taking today as a rest day. right back on it tomorrow until the quals.

my g/f is running a half marathon tomorrow. she has been mixing in xfit wods occasionally during her training. will be interesting to see how it goes for her.

Trevor Salmon said...

Good luck to all those doing qualifiers this weekend.

Rob Sifton said...

Go hard Dawgs!
Make us and you proud

David X said...

Good luck everybody!

Gord said...

14:01

Good luck in the regionals today everybody

deejay said...

15:39*
*subbed 30 HSPU for ring dips. Shoulder doesn't handle alot of things to well, HSPU is oddly one exercise that I can tolerate

David X said...

I should've waited to do this WOD until tonight. I went for an early morning hike, then mowed the lawn....

Anyway 14:29.

SDLHPs were unbroken and I had a good pace for the 1st 800M sprint. 1/2 way through the dips I gassed and had to finish with jumping dips. First time in months that has happened.

Chad Action Brandt said...

12:32 as RQ'd
I usually fly through Ring Dips but these gave me some problems today.
Running!!!!needs some work, physically, mentally and technique.

Kick ass today Dawgs, leave your mark!

Chad Action Brandt said...

Sorry I messed up
13:45 as RQ'd
I looked at my actual watch time, than WOD time

Grant said...

18:33 @ OPT
good times Gord & Action!
SDLHP were tough for me but not as hard as I expected.
Train hard Dawgs!

Brent Maier said...

Ouuuu to the big dawgs. I was dialed in on the 300#dl/400m wod this morning. Time was 6:07. Ricky fausto did it in 5:13 today. I'm in the top 20 and within 40 some seconds of 1st place. Just got done fueling. Icing my back and relaxing for a bit. Stay tuned.

My next heat for the front squat wod is at 4:40. I've got to keep it together.

Garage Crossfitter said...

Nice Brent! Keep us updated! Where's rory at?

Michael FitzGerald said...

11:43..of pure pain!
Few brain farts on the SDLHP.

Steve said...

17:39 running like a toddler

unit said...

as rx'ed...

~10:56
sdlhp's broken into 3 sets [12/6/3] each
800's 2:54, 2:51 [5 laps of flat 160m indoor pentagon]
ring dips broken into 4 sets...

20 min rest

modified diane - 21,15,9:
315lb deadlift
HSPU's

~13:21

time for fuel...

~gm2

p.s. good luck today y'all!...

Brent Maier said...

I was 25th when all the results were in for wod1. Wod#2 I got the 5th fastest time of (5:11) out of 130. Breathed and broke down the front squats JUST as you did James. Everyone uses to call me manimal during my martial arts career. Everyone calls me crazy eyes around here now.

Wod 2 brought me from 25th to 5th place with one heat left this afternoon. Ouuu!

Trevor Salmon said...

awesome work Brent. The tee is in the mail but couldn't be there in time for the comp.

David X said...

Nice job, Brent!

Gord said...

Great Job Brent...Keep it going.

Gord said...

Hey ladies and gents just checked the Mid West...Rory is currently in 9th....but only a mere 20 sec out of a qualifing spot and tomorrows workout really looks good for him!

30 clean and Jerk- 135#
Run 450M
30 power snatch 115#

Go get it Rory! Good luck

Chad Action Brandt said...

Nice work Brent and Rory keep it up!!!!

unit said...

rory... good job 2day brosef... 2morrow's w/o is just the kind of wod i'd think u'd b hoping for... u should smoke it, so get after it!...

nice job brent... way 2 smoke some tail!...

keep it up the both of u!... and keep us upd8ed!...

~gm2

CDunkin said...

Great job brent. Excited to hear the results.

I had a great morning: 181 shoulder press (pr), and 485 on the dl (20lb pr)

Unfortunately I blew the recovery and ran completely out of gas on the wod. Final results have not been posted yet, but I'm guessing around 25th or so.

I had a great time and left it all out there. I really appreciate the support and look forward to getting back in the groove late this week

Geoff Aucoin said...

Holy crap, Brent, nice work. I mean, Crazy Eyes!

Brent Maier said...

Final results for today is in. 13th place and only 40 seconds from 7th. Tomorrows wod is lift 7000lbs from ground to overhead for time.

We had 30 min to decide our fate:
155# x46 times
135# x52 times
95# x74 times
75# x94 times

We just did randy not 6 weeks ago in 5:11 I think it was. I chose 75# based on how broken I feel. Geoff I used your little tactic last time and I think it will play a critical role tomorrow as well.

Geoff Aucoin said...

Give 'em hell, man. It's balls out or nothing; never ever stop.

Brent Maier said...

Rory and CDunkin, great job today! Smash it tomorrow guys, were all pulling for you. Leave nothing in the tank and go home feeling good tomorrow.

CDunkin said...

unfortunately that's all she wrote for the NW qualifier. I'll need to wait for next year, but I'll still take you advice.

Brent and Rory give em hell.

Todd Dyer said...

Time= 14:18
surprisingly the dips were the hardest part. My chest seized up after the first 15 reps. didn't warm up enough I guess. Ran on treadmill 1% elevation @ 11 mph.

Bernie said...

15:32

Lauren said...

had to make some sweet subs to work
with what I had:

21 SDLHP 95#
100 DU
50 push-ups on DB, chest to ground
100 DU
21 SDLHP

14:02